Optimal workout starts with smart diet choices

Are you preparing for that 10K race, half marathon, marathon, swim meet, long hike, soccer tournament or cross-country bicycle ride? Put in those laps, miles, games and rides, but don’t forget to pay attention to what you’re putting in your body. Pre-event nutrition is essential for optimum performance.

Athletic ability is derived from both genetics and training. However, without high-quality food choices and the appropriate timing of meals, training and performance may be compromised. It is important that the majority of the athlete’s diet leading up to an event includes nutrient-dense foods to ensure that the required nutrients are available for general health and optimizing training. Active individuals must consume diets that are rich in fruits, vegetables and whole grains; are low in saturated and trans fats; and contain adequate fiber and protein.

Carbohydrates are the best foods to fuel one’s muscles, because they provide glycogen to the muscles for energy during exercise. They also digest quickly and are readily available for fuel. These can be in the form of simple sugars such as in fruits and juices or complex carbohydrates as in pasta, bread, rice, cereal, oatmeal, corn and many other grains.

Protein is important for muscle growth and to repair muscle damage after workouts. Consuming sources of fat is important not only for energy but also to help your body use some vitamins and plant compounds known as phytochemicals.

Vitamins and minerals help to release the energy stored in food so that your body can use it as fuel. Water is the most important nutrient to keep you hydrated as you exercise. It is integral to replace fluids you lose through sweat or performance will suffer.

Here are some food suggestions to help you prepare for the event. Because we are all unique, each of us must experiment to figure out which foods — and how much of them — work best before an event. Some athletes can consume a large meal right before an event and experience no digestive problems. Others would rather not eat anything for four hours prior. Each of us must determine which foods, and also if any, settle easily, and when we should eat them. The current research does suggest that pre-exercise food actually enhances performance.

• Eat breakfast every morning. A balanced breakfast provides a significant amount of energy and nutrients that help in maintaining a feeling of satiety. Skipping breakfast is similar to a small fast. The level of glycogen in your body may be considerably lower in the morning, so you will need to refuel your body to replace the energy it used as you slept. Non-breakfast foods like last night’s pizza or leftover Chinese food are suitable as well as more traditional items like a fruit or yogurt smoothie, breakfast sandwich with egg and cheese, cereal or waffles with fruit.

• Consume a carbohydrate-rich meal the day before. Hence the infamous pasta dinner. This will permit your body time to digest the meal and also store the energy as glycogen. If you tend to become nervous or have a sensitive stomach and are not able to eat anything before competitions, attempt to eat a little extra with this meal to compensate for the lack of fuel on the actual event day.

• Eat a light breakfast three or four hours before a morning event. Select foods with lots of carbohydrates such as cereal, one to two slices of toast, a small bagel, muffins, yogurt, oatmeal, a banana or a fruit smoothie. Make sure to drink plenty of water.

• Eat a small snack one hour before the event. Have something like an energy bar, a granola bar, half of a bagel or several graham crackers. Drink at least 12 ounces of fluid.

• Eat a substantial breakfast and light lunch that is rich in carbohydrates before afternoon or evening events. You may need to consume another light meal one to two hours before the evening event, as tolerated.

Linda Copp is a registered dietitian in private practice and an instructor of nutrition at San Diego State University and Point Loma Nazarene University.